Breakfast
1034.9 Calories |
62.5g Carbs |
66.9g Fat |
45.7g Protein
1
omelet
Eggs, Cheese, Turkey Sausage Omelet
368.3 Calories |
2.3g Carbs |
24.5g Fat |
32.5g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 1 omelet
1 large
Egg
3 large
Egg white
1 slice
Cheddar cheese
2 oz, 1 link
Turkey sausage
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
Bacon
scaled to 4 strips
4 strip
Bacon
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Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
1039.4 Calories |
142.9g Carbs |
28.7g Fat |
65.4g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
1042.7 Calories |
76.8g Carbs |
24.7g Fat |
125.9g Protein
1
serving
Acini di Pepe Pasta with Garlic and Olives
178.8 Calories |
22.1g Carbs |
8.2g Fat |
4.5g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Acini di Pepe Pasta with Garlic and Olives
scaled to 1 serving
1 tsp
Butter
1 1/3 tbsp
Olives
1 1/3 oz
Pasta
1/16 tsp
Crushed red pepper flakes
1/2 tsp
Olive oil
2/3 cloves, minced
Garlic
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Acini di Pepe Pasta with Garlic and Olives
PREPARATION: Mince garlic. Pit and quarter olives.
Cook acini di pepe in a pasta pot of boiling salted water (3 Tbsp salt for 6 qt water), stirring occasionally, until al dente. Drain well in a sieve. Transfer to a bowl.
Meanwhile, heat oil and butter in a 10-inch heavy skillet over medium-high heat until foam subsides, then saut garlic with red-pepper flakes until golden, about 2 minutes. Stir in olives. Toss with pasta. Season with salt and pepper.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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